In yoga, the heart represents your ability to connect with the world through relationships with other living beings. The anatomical area of the heart in yoga is the upper chest and back. Opening the heart through yoga is believed to help heal you from past hurt and to make you more able to create loving, lasting relationships with your partner, children, neighbors, co-workers and even pets. Practice heart-opening sequences to physically reverse the forward, hunched position experienced from sitting at computers, in cushy chairs and in cars and to open yourself up emotionally.

Breathing

Conscious breathing should begin any heart-opening sequence. By breathing deeply and fully, you create more flexibility in the ribcage. Pain, challenge and feelings of dislike are often characterized by short, shallow breaths and tension throughout the shoulders and neck. To open your heart and rid yourself of these negative emotions, focus on breathing in through the nose and filling up with air all the way from down in your belly up into your chest. Exhale the air out completely and repeat for at least five minutes to break up tension in the ribcage and abdomen.

Hip and Spine Flexibilty

In order to perform chest-openers and backbends, you need flexibility in the hip flexors and fluidity along the spine. A heart-opening sequence might begin with gentle lunges performed on one knee with your arms raised straight up overhead and your chest lifted to the ceiling. Cobra, in which you lie prone on the floor and plant your hands under your shoulders to lift your chest and head up into a mild backbend, gently brings flexibility to the spine. Perform a few side bends from a standing position to loosen up the muscles at the sides of your abdomen and back, which are also instrumental in backbends.

Backbends

Backbends are classic heart openers. Cow pose is a gentle, initial backbend that prepares your body for the deeper ones to come later in the sequence. Get on all fours and drop your belly to create concavity in the spine as you lift your head and chest. Counter the pose with a deep arch of the back known as Cat pose. Move on to Upward-Facing Dog, which is done from a prone position. Place your hands under your shoulders and lift your chest, hips, thighs and shins up as you open your chest to the ceiling. Hold for several breaths and then move into Child’s pose, sitting back with your sitting bones on your heels and your forehead toward the floor, arms outstretched in front of you. Incorporate other backbends into your routine, including Bridge pose, done on your back with your feet firmly planted and your hips lifted to create an arc. If you are more practiced, you might move into Wheel pose – a deep backbend performed while balanced on your hands and feet. If you are new to yoga, practice with a registered teacher to learn proper form for these positions.

Finishing

To end your backbending sequence, perform a Reclined Twist. Lie on the floor, bend your knees to your chest and stretch your arms out to a “T” shape. Drop your knees to the right and turn your head to the left. Keep both shoulders in touch with the mat. Hold for five to 10 breaths and then move on to the other side. End your sequence in Savasana, or Corpse pose. Lie on your back with your legs extended and your arms alongside your body. Close your eyes and breathe for five minutes or more. Ending this way helps your body absorb the sequence and reduces stress.

References

About the Author

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.